UNIT 1 - Information

1. A BALANCED DIET is essential for this to take place. However, individuals will choose a diet which is SPECIFIC to their needs. UNIT 1 - Information People exercise to • Foster a healthy lifestyle • Improve fitness and/or sporting performance

2. Any physical activity requires: UNIT 1 - Information ENERGY EXPENDITURE The amount of energy needed depends on: The type of sport exercise Duration of the activity Intensity of the activity Three other factors which contribute to Energy Needs are:

3. BODY TYPE UNIT 1 - Information Three other factors which contribute to Energy Needs are: AGE As you age your metabolism slows down – You need to eat less or you will gain weight SEX Males usually need more energy than females LIFESTYLE The more active you are, the more energy you need

4. BASAL METABOLIC RATE (BMR) The amount of energy needed just to keep you alive. BMR varies from one person to the next. PHYSICAL ACTIVITY LEVEL (PAL) OR WORKING ENERGY The amount of energy needed for physical activity/ sport TOTAL ENERGY NEEDS = BMR + PAL (measured in kilojoules/ kilocalories) UNIT 1 - Information GCSE Physical Education

5. FOOD FUELS THE BODY Provides ENERGY for physical activity REPAIRS injured tissue Helps in GROWTH of body tissue Contributes to GOOD HEALTH UNIT 1 - Information

6. 1. ENERGY BALANCE Energy in = Energy out Taking in (eating) = Using up (physical activity) calories calories WEIGHT STAYS CONSTANT UNIT 1 - Information

7. 2. Energy in Energy used WEIGHT GAINED 3. Energy in Energy used WEIGHT LOST UNIT 1 - Information

8. BALANCED DIET A balanced diet is based around ‘GOOD FOODS’ e.g. eating 5 vegetables/fruits per day A balanced diet consists of 7 components A balanced diet should meet the needs of the individual UNIT 1 - Information

9. UNIT 1 - Information Fats Carbohydrates Protein Water BALANCED DIET Fibre Vitamins Minerals Protein 15% Fats 30% - 25% Carbohydrates 55% - 60%

10. CARBOHYDRATES Main source of ENERGY for working muscles Broken down into GLUCOSE and stored as GLYCOGEN in the liver and muscles Carbohydrates are an IMMEDIATE energy source SIMPLE carbohydrates : SUGAR – biscuits, cakes, sugar COMPLEX carbohydrates : STARCH – pasta, potatoes, bread It is important to stock up on carbohydrate after exercise to replace that which has been used Excess carbohydrate is stored in the body as FAT UNIT 1 - Information

11. FATS Fats are a form of STORED ENERGY, released SLOWLY when there is a lack of carbohydrates (glycogen) Extra fat is stored just under the skin Extra fat can lead to: OBESITY HIGH CHOLESTROL LEVELS (HEART / CIRCULATORY PROBLEMS) Fats are used during AEROBIC work (O2 is present) SATURATED fats: milk, meat, biscuits POLY UNSATURATED fats: fish, nuts UNIT 1 - Information

12. PROTEINS Used as an energy source only when carbohydrates and fat stores have depleted PROTEINS needed for the REPAIR and GROWTH of body tissues UNIT 1 - Information

13. WATER Water allows the body to maintain a CONSTANT temperature when undertaking physical activity Water absorbs heat produced during physical activity which is then carried to the skin where it is lost in the air Water as SWEAT helps to cool the body when it EVAPORATES on the surface of the skin The more activity, the more water is lost This can lead to 1) DEHYDRATION, 2) HEATSTROKE Performance in physical activity is seriously affected by water loss UNIT 1 - Information

14. VITAMINS Only small amounts needed Vitamins regulate the chemical reactions of the body They help with growth and repair of tissue They help to resist infections UNIT 1 - Information

15. MINERALS Minerals are found in a variety of foods Calcium strengthens bones Other minerals help with growth UNIT 1 - Information

16. FIBRE Fibre keeps the digestive system working correctly Fibre helps in food absorption Fibre makes you feel full, so you eat less UNIT 1 - Information FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance Information/Discussion Practical Application GCSE Physical Education SECTION B

17. ENERGY AND PHYSICAL ACTIVITY Carbohydrates provide QUICK ENERGY. They supply energy for both AEROBIC and ANAEROBIC physical activity Used for physical activity of a comparatively SHORT length of time and HIGH INTENSITY UNIT 1 - Information

18. ENERGY AND PHYSICAL ACTIVITY Fats provide SLOW ENERGY The provision is too slow to be used when used when working hard Used for walking and low-impact exercise Used for exercise of a longer duration, and MODERATE INTENSITY Energy used will come from fats and carbohydrates in equal measures Physical activity of LONG DURATION and HIGHER INTENSITY is fuelled more from fat stores in the body because the glycogen store becomes depleted UNIT 1 - Information

19. ENERGY AND PHYSICAL ACTIVITY WATER – drink plenty of water BEFORE, DURING and AFTER your physical activity PROTEIN – a little more may be needed for muscle growth and repair if training hard for long periods CARBO LOADING – The aim of carbo-loading is to build up stores of carbohydrate so that energy can be produced for longer periods of time. This is achieved by eating up to 60% more carbohydrate and reducing physical activity on three days leading up to a competition UNIT 1 - Information

20. EXERCISE AND WEIGHT LEVELS The Food Standards Agency gives guidance on correct weight for height However, being the correct weight does not necessarily mean being fit (amount of fat in the weight is crucial) BODY COMPOSITION – “The proportion of fat in the body is compared to muscle and bone” – stated as a percentage SKINFOLD TESTS are used to estimate body composition Too much body fat puts a strain on the body – heart and muscle condition can badly affect performance UNIT 1 - Information

21. EXERCISE AND WEIGHT LEVELS To control body weight: HEALTGHY BALANCED DIET + REGULAR EXERCISE Energy balance all important FOOD INTAKE = ENERGY OUTPUT There is a direct link between HEALTH, FITNESS, and EXERCISE. OVER WEIGHT – heavier than the Food Standards Agency guide. However, some of that extra weight might be muscle not fat. OVER FAT – a high level of fat in comparison with their body composition – can lead to obesity related diseases and also cause poor sporting performances. UNIT 1 - Information

22. EXERCISE AND WEIGHT LEVELS OBESE – normally 20% over the Food Standards Agency guide of weight for height. Health risks – Heart disease, cancer, diabetes, osteoarthritis and other problems are likely if obese. UNDER WEIGHT – ANOREXIA NERVOSA – where people do not eat as the see themselves as fat – leads to excessive weight loss. BULIMIA – people eat a lot but the vomit – weight loss which needs addressing immediately. Athletes quite often are concerned about their weight for the physical activity they take part in. This can lead to eating disorders. UNIT 1 - Information

23. EXERCISE AND WEIGHT LEVELS BODY TYPE – BODY SHAPE – BODY COMPOSITION Determine how effective you are at a physical activity There are 3 SOMATO TYPES: MESOMORPH ENDOMORPH ECTOMORPH Each of the somato types can be changed by DIET, EXERCISE and TRAINING UNIT 1 - Information

24. EXERCISE AND WEIGHT LEVELS UNIT 1 - Information ECTOMORPH Little fat Little muscle Narrow shoulders/hips Very thin and lean Long arms/legs RELATIVE LINEARITY

25. EXERCISE AND WEIGHT LEVELS UNIT 1 - Information Wedge-shaped body MESOMORPH Very little body fat Wide shoulders/ Narrow hips Heavily muscled arms/legs RELATIVE MUSCULARITY

26. EXERCISE AND WEIGHT LEVELS UNIT 1 - Information Wider front to back than side to side Pear-shaped body ENDOMORPH Wide shoulders and hips Lot of fat on body, arms and thighs RELATIVE FATNESS

27. EXERCISE AND WEIGHT LEVELS UNIT 1 - Information Sprinter As Usain Bolt illustrates, the perfect sprinter is tall with a muscular (mesomorphic) body, slim lower legs and narrow hips. You also need a developed nervous system, which you can develop with short (e.g. 30m) sprints at maximum effort. Middle Distance In middle-distance events, you’re after a high-aerobic threshold (i.e. plenty of stamina) as well as high speed. In training, volume should drop, and intensity rise, as race season approaches – but keep in mind that sudden changes cause injury. Long Distance Like Paula Radcliffe, marathon runners tend to be ‘ectomorphs’, i.e. lean and lightweight with slim bodies and legs. Their calf muscles are also pretty skinny, too dense a muscle mass and the strain could lead to injuries like shin splints.

28. EXERCISE AND WEIGHT LEVELS Most people are somewhere in between these 3 extremes People with different Body Shapes and Types tend to be good at different sports The Body Type can give an individual of what work has to be carried out in terms of Fitness, Exercise and Training. UNIT 1 - Information

29. Class Discussion “What is a balanced diet”? UNIT 1 – Practical Application

30. Class Discussion “What is the importance of each of the components of a balanced diet”? UNIT 1 – Practical Application GCSE Physical Education SECTION B

31. Class Discussion Choose 3 physical activities and discuss their requirements in terms of nutrition. UNIT 1 – Practical Application 1. 2. 3.

32. Body composition and Height/Weight testing Somatotyping – photographs of different persons involved in physical activity Ask class to work in groups and sort out photos/cuttings into 3 body types Describe the characteristics. Are there any which are difficult to categorise? Why? Use Rugby as an activity and look at the demands/positions of the game. “Why body types would be most suitable for each position and why” UNIT 1 – Practical Application

33. • Health – Physical, Social, Mental • Fitness • Exercise • Lifestyle • Individual needs UNIT 1 - Links

34. What are the 3 food groups and what percentage should they contribute to our diet? Which components of our diet supply energy? Why are carbohydrates referred to as the main energy supplier? How are carbohydrates stored in the body? Give 3 factors which affect water loss. UNIT 1 - Activity

35. To balance the energy equation what must we do? Give 3 ways of losing weight? What happens to the carbohydrate and fat we take in but don’t use for energy? What is the energy equation and what does it tell us? UNIT 1 - Activity

36. Move the images below to match them with the appropriate body type. UNIT 1 - Activity ENDOMORPH MESOMORPH ECTOMORPH GCSE Physical Education

37. Describe the main characteristics of each body type. UNIT 1 - Activity MESOMORPH ECTOMORPH ENDOMORPH Activity

38. Define the terms ‘health’ and ‘fitness’. Explain the relationship between health and fitness. How might exercise affect your weight? How can lifestyle affect the energy needs of a person? Why is fluid intake an important consideration for a sportsperson? Explain what is meant by diet. UNIT 1 - Activity

39. Explain why some sportspeople ‘carbohydrate-load’ before endurance events, such as marathons. Briefly describe the meaning of the term ‘energy balance’. Why is knowledge of the ‘energy balance equation’ important for a sportsperson? What nutrient in our diet supplies energy during intense exercise? What term is used to describe the amount of energy needed to keep a person alive and healthy? UNIT 1 - Activity

40. Name three factors which could affect water loss taking part in sporting activity. Why is it generally undesirable for sportspersons to have a high percentage of body fat? How can the level of body fat be controlled? Explain why CARBOHYDRATE is the major energy fuel used during vigorous exercise. UNIT 1 - Activity

41. UNIT 1 – Key Facts/Glossary Balanced diet Water, dehydration, heatstroke Energy providers Carbohydrate Fats Protein Vitamins, minerals, fibre High protein diet PAL Fitness HEALTH - LIFESTYLE - PERFORMANCE Exercise BMR Carbo-loading Good foods Energy balance Over weight Obesity Over fat Somatotyping Anorexia Bulimia